Workout of the Day, 4.6.13

INTRO to OLY, with Chris, 9am.

HYBRID/ADVANCED OLY, with Chris, 10-12pm, and Chris, 2-4pm.

SQUATTING ONLY, with Tim and Cassie, 10-11am.

CROGA, with Tim, at 11am.

SQUATTING ONLY, with Cassie, at 11am.

CONDITIONING ONLY, with Tim and Cassie, at 12pm.

OPEN WOD Repeats or First-timers on the Competitive Team, with Tim, 1-3pm.

Coach Jim and Erin (that’s me!) are out of town in Tennessee to help Ryan Basa, Mike Zoda, and Renee Lawton beast their way through National University Championships for Weightlifting! These three have worked hard, qualified, and given their very best even to GET here this weekend. Basa and Zoda lift around 8am-9am tomorrow and Renee lifts around 6pm! Check out the live feed to see what it’s all about and throw some support their way on Liberty Barbell Club’s Facebook Page (for those of you that don’t know, Liberty Barbell is the competitive Olympic Weightlifting contingency of CrossFit Center City.

Lindsey, mid-kip for the chest-to-bar pull-ups on Thursday.

CONDITIONING ONLY:

MOVEMENT PREP: Coach’s Choice, 10 minutes.

SKILL WORK: The Double Under, and, if you’re up for it, practice the Triple Under!

Then complete, AMRAP in 5 minutes: Double Unders.

Then, CONDITIONING:

8 rounds of:
Run 400 meters
Rest 90 seconds

*use the normal CFCC 400m loop and record your times for each.

*record your splits whenever you come back down the steps (pen on paper, your iphone, your own stopwatch, or a dry-erase marker work for recording) – be sure to report your splits to the Coach!

Below, Paige at the top of the thruster from Thursday’s “Infinity Fran” – did you know that Paige is THE MOST ATTENDING MEMBER for the last month at CFCC? She’s officially attended 54 classes within 30 days – that’s going to be a record that’s hard to beat!